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Distance
13.65km
Duration
2:31hrs:min
Avg. Speed
5.4km/h
Elevation Gained
400m
Photos
0taken during workout
Key Insights
đ¯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
đĨ
Threshold Training
Strong effort with 43% in Zone 4. This improves your lactate threshold and race pace.
đī¸
Rolling Terrain
Good work on 1312ft of climbing. The varied terrain adds extra challenge.
đ
Great Distance
You covered 8.5mi! Building solid endurance.
đ Achievements Unlocked
đ
Negative Splits Master
đ
Threshold Warrior
Your Rank
#3 of 3
Performance Trend
đ Slower
Your times have been slower recently
vs Your Average
+116:59
(338.9%)
đPerformance Over Time
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This workout
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Previous Attempts
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+3 more attempts on this route
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10%
17%
43%
30%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
75-89 bpm0.0%
Z2
Light15:32
89-104 bpm10.2%
Z3
Moderate25:03
104-119 bpm16.5%
Z4
Hard65:05
119-134 bpm42.9%
Z5
Maximum45:56
134-164 bpm30.3%
đClick a zone to highlight on map
âšī¸
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
26:23
26:19 â
/km
â+2.3%+23mUphill
2
1.0 km
7:06
7:05
/km
3
1.0 km
7:03
7:02
/km
â+3.3%+33mUphill
4
1.0 km
22:17
22:16
/km
5
1.0 km
16:00
15:59
/km
â+1.0%+10mFlat
6
1.0 km
11:42
11:41
/km
â-1.2%-12mFlat
7
1.0 km
8:19
8:18
/km
â+4.1%+42mUphill
8
1.0 km
12:14
12:11
/km
â-0.6%-6mFlat
9
1.0 km
4:41
4:40
/km
â-3.3%-33mDownhill
10
1.0 km
7:08
7:07
/km
â-0.7%-7mFlat
11
1.0 km
11:04
11:03
/km
â-0.7%-7mFlat
12
1.0 km
12:40
12:35
/km
â-4.8%-49mDownhill
13
1.0 km
1:38
1:37 â
/km
â+0.2%+2mFlat
14
0.6 km
3:16
5:03
/km
â+2.0%+13mFlat
Partial split
âFastest split
âSlowest split
đClick a split to highlight on map
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